Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Strict Press x 1-2 reps @ 75-85% of 1-RM
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean + Jerk
Build over the course of the 8 sets to today’s heavy single.
C.
Three rounds for time of:
12 Pull Ups
12/9 Strict Handstand Push-Ups
6 Overhead Squats (barbell must be taken from the floor)
40-49: 155/115 lbs
50-59: Strict Handstand Push-Ups x 6-8 reps to a 2″ riser; 135/95 lbs
60+:
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Strict Handstand Push-Ups x 6-8 reps to a 4″ riser; 115/75 lbs
Compare results to June 2nd, 2015.
D.
Three sets of:
Weighted Pronated-Grip Pull Ups x 4-6 reps @ 2011
Rest 20 seconds
Pronated Grip Pull-Ups x 8-10 reps @ 2011
Rest 90 seconds
A. Used 72.5kg, which became challenging. Did last three as singles
B. Built up to 100kg
C. Fun to see major progress on this one. Used same scaled down weight as last time to make it comparable, but finished in 7:36. Comments from last time: “50kg. Have work to do on overhead squats. 12.05”
D. Will try later today.
A. 70# x 2 reps, all sets
B. 85/95/105/115/120/125/132, failed at jerk/132, failed at jerk
A. 75/75/80/80/85/85 – 2 reps, 1 rep @90
B. 85/105/115/125/135/145/150/155 All power clean today. resting knee
C. 5:16 2 ab mats. (still struggle to get to 1 ab mat)
A. 2×125 for all sets
B. 115-115-135-145-155-165-175f-175f
C. 6:04 105# and 6 sHSPU
D. Skipped
A. all at 2: 115/115/125/125/125/130/130/135/135/140; shoulders felt good with extra rest last few weeks
B. 105/115/115/125/125/135/140/145; kept light due to back still slightly cranky so I focused on good speed under the bar with the jerk and a good punch out
C. Modified due to back tightness and not able to do 12 strict HSPU. So I did the following: 12 PU’s, 12 seated DB press (35#) and OHS (85#)
D. Modified. For weighted I did a small band tempo pull up X3 then used a thicker band on the second part to burn out.
A. upto 150
B. upto 265 5lb pr
C. 11:15 rx 3rd round shspu were singles and slow
D. done
Nice job Jamie!
A) 65,75,75,75,75,85,85,85,85,85 – all sets of 2
B) first two spilt jerks then onto push jerks and power cleans for back. Built to 120 though
C) scaled the same as last time to test. Strict banded pull ups, 65# OHS. 10:55. Beat previous time by over 4:00
D) didn’t do. Did some core work instead.
A. All sets@115
B. 155-225
C. 6:25. I improved by 3 mins. OHS felt much better today
D. Complete.
Major improvement Tom!
A. 2 sets @ 120×2, 8 sets @ 115×2
B. 95/115/125/135/145/155/165/failed @ 170
C. 7:34 used 95# and 4″ riser same as last time. Improved by 1:26
D. Will do in the morning. It is over 100 degrees today. I’m wore out
Awesome work Jeff! 100 degrees is no bueno!
A. 5 sets at 115×2; 5 sets at120x2.
B. 115-125-135-145-155-165-170f
C. 6:32. Pull-ups and HSPU (4-in rise) fine. OHS @75# and still a mobility challenge.
D. 3/8, 3/8, 4/8 (20#)
A) 75# 2 reps sets 1-9, 1 rep set 10
B) 83-93-103-113(failed jerk)-113-118×3 (failed jerk each time)
C) 12 pull-ups; 6 sHSPU 1 AbMat; 6 OHS @ 65# (14:21 = 2:39 improvement) *Last time I did kipping hspu* This was a huge improvement!!! Yay! So happy!
D) Rd 1&2: 4 reps w/15# then 8; Rd 3: 3 reps w/12# then 8 (This emptied the tank)
Awesome work!!!!!!!
A. 2 reps for all 10 sets @ 85% (75#)
B. 75-80-85-90-95-100-105-110
C. 13:15 OHS 65# sHSPUs used 1 ab mat 11 seconds faster this time
A: 70kg
B: 80-110kg 117,5kgf
C: 13:12 @70kg
D: Done @16kg
That is great considering a 10kg jump in weight!
A. all at 85×2
B. (power cleans, knees sore!) 145, 155 f jerk, power clean pr, 160 f jerk, pc pr.
C. 10:02, last time 11:59.
D. done (was ugly – not much left in tank)
Nice work Elissa!!
A. 85 X 2 X 10
B. 165, 175f <—Feel like I need some RDLs
C. 5:32Rx Last time 6:55Rx!
D. 25# X 3 + 7 pull ups
Nichole, if we qualified for the Granite Games will there be special programming available?
Awesome work Kim!!!!!
Great question – I will take to Cj about this and see if we want to offer programming depending on how many people qualified!
Thanks Nichole, I am open to doing exclusive training if it’s not available.
Feel free to email me at nichole@invictusathlete.com
A. 5 sets of 2@75/5 sets of 2@80
B. 105/125/135/145
165/175f/180f/180f almost had it!!!
C. 4:53 used 1 abmat; prior time 8:16!! 3:23 better!!!!!
D. Did neutral grip instead
10#/12.5/15 5 of each/8 unweighted
Wow! Awesome improvement on C!
Thanks!
Fantastic improvement Karen!!!
Thanks Nichole! Gymnastics getting better, just need to remove that abmat…I can barely get one without. Did ohs UB this time…which helped!
A. 85#, 87, 92 for the final 8 sets. All sets of 2 reps
B. 135#, 140, 140, 145, 145, 145, 150, 150
C. 6:19 Rx weight, 1 ab mat for SHSPU (improved from 7:03 on June 2!)
D. I did yesterday’s Part D. auxiliary work
Nice pr on c!!!
Thanks Karen! I also need to get rid of my one ab mat!!
Awesome job Leticia!!!!
Thanks Nichole!
A: 2 reps @ 65kg EMOM
B: 69,70,80,90,100,105,110,115kg(m)
C: 8:30. Going UB on first RD of HSPUs was the wrong thing to do. Brutal combo. Broke them up in 4s after that.
D: Struggled to get them unbroken. Had to break them up into 2-4s
I have a lot of work to do on strict pull ups. Used 10kg for 1st set then dropped it down to 5kg.
A:2x150lbs flat
B: power clean p yerk 230lbs Flat
C:4:58 12/9 strict hsp/6 155lbs OHS
D:done